Freezing asparagus is a great way to save extras for later. But did you know you can cook frozen asparagus in the oven (instead of steaming or microwaving)? It’s actually very easy, and you don’t even have to defrost it first!
Asparagus is one of my favorite veggies: it’s both tasty and versatile. It can be served on its own, alongside other roasted veggies, in a frittata, in pasta, or even in a salad. (I’ll go over some meal inspiration later in the post.)
It’s a great veggie to have on hand, and even more convenient when you freeze it, because it lasts longer than in the fridge.
And yes: frozen veggies are just as nutritious as fresh ones!
(See also: How to Love Veggies)
How to Cook Frozen Asparagus
Roasting frozen asparagus is a delicious alternative to steaming or microwaving it – and much yummier, in my opinion. This keeps it from getting too soggy or losing its flavor.
Plus, it’s super easy and the prep work is minimal. Can’t say no to that, right?!
Here are the main steps:
- Spread the frozen asparagus on a sheet pan lined with parchment paper (don’t thaw it first!)
- Toss with oil + seasoning (you can also add a pinch of red pepper flakes for a little heat)
- Roast in the oven until cooked through and crispy
You can find the full recipe at the end of this post. But lots of different seasonings taste great on asparagus, so feel free to switch it up!
(Here’s some seasoning inspiration: maple cinnamon roasted veggies & garlic herb roasted veggies)
Asparagus Nutrition Info
There’s a ton of goodness packed into these green stalks!
Asparagus contains folate and iron, which is important for everyone (but especially for pregnant women). And other nutrients in asparagus – including fiber, potassium, phosphorus, and antioxidants – support heart and bone health.
Fun fact: did you know asparagus comes in different colors?
In addition to green asparagus, you can also find white asparagus and purple asparagus!
Frozen Veggies vs. Fresh Veggies: Which Are Healthier?
This is a common question, and the answer may surprise you: frozen veggies are just as healthy (if not healthier) than fresh ones!
They’re actually flash frozen at their peak freshness. Paired with the fact that they last longer than fresh veggies when stored (and you can more easily get out-of-season frozen veggies), there are more than enough reasons to stock up!
The way you cook your frozen vegetables also matters. If you roast them (as opposed to boiling them), they retain more of their nutrients.
Plus, you keep more flavor that way too!
Recipe Ideas for Asparagus
If you’re looking for some inspiration to round out your meal, here are a few of my favorite recipes to eat with roasted asparagus:
- The Easiest Baked Salmon Recipe
- Crustless Quiche Recipe with Veggies & Goat Cheese
- Mix & Match Pasta Recipes
- Chimichurri Grilled Shrimp Recipe
- Instant Pot Maple Mustard Chicken Recipe
For more veggie recipes, check out these posts for instructions + inspiration:
- How to Roast Frozen Vegetables (+ Recipe Ideas!)
- How to Roast Frozen Broccoli
- 5 Ways to Encourage Infants to Eat More Vegetables
- How to Cook Frozen Brussels Sprouts
- How to Cook Frozen Cauliflower
- Maple Cinnamon Roasted Veggies
- Garlic Herb Roasted Veggies
- Miso & Honey Roasted Brussels Sprouts
- How to Cook Frozen Green Beans
Here’s the full recipe/instructions for how to cook frozen asparagus. Enjoy!
How to Roast Frozen Asparagus
Here's how to roast frozen asparagus so it's delicious (and NOT soggy)!
Ingredients:
- Frozen asparagus
- Olive oil, as needed
- Desired seasonings (salt, pepper, and garlic powder are my staples!)
- Fresh lemon zest (optional)
- Red pepper flakes (optional)
Instructions:
- Heat oven to 450 degrees F.
- Spread frozen asparagus in a single layer on a parchment-lined sheet pan. Do not thaw first!
- Drizzle veggies lightly with oil, then sprinkle with desired seasonings. Toss to coat.
- Roast asparagus for 15 minutes (or more if needed), until fully heated and slightly browned.
- Optional: squeeze lemon juice over veggies for extra freshness!
What’s your favorite dish to eat with asparagus? Let me know in the comments!
